Shoulders, one of the most active as versatile portions of the human body, now wonder they give us so much pain. The array of joints, muscles and tendons that support our upper bodies that are often under so much stress that it is extremely difficult to keep them in supreme working order. The workhorses that they are often ignore this pain knowing that they can handle it, but today we will discuss a few ways to get rid of and prevent shoulder pain from occurring. With these simple steps you will be able to alleviate your shoulder pain (if not suffering from a chronic illness, or recently had a severe injury) while reaping the benefits of correlated results such as improved posture, diet and strength.
How To Get Rid Of Shoulder Pain
1.Get More Magnesium Through Diet Or Supplementation
Magnesium is a vital mineral that plays part in the creation of great overall human health, while this fact is known it continues to be critically ignored in most of our diets. Symptoms of low magnesium include painful cramps and spasms, muscle weakness, low energy levels, and can even negatively impact your mood and sleep patterns. Increasing your magnesium intake can alleviate these symptoms and assist in the effort of making sure they don’t arise again.
There are many sources available, and can be easily achieved with any diet plan, the best sources are leafy greens, seeds and beans
1 cup to Spinach = 157mg of magnesium or 40% of your needed daily values
¼ cup of pumpkin seeds = 191mg of magnesium or 48%
1 cup soybeans = 148mg or 37%
1 cup brown rice = 84mg or 21%
Directions: Uses these resources to make sure that you are getting at least 310mg(Female), 400mg(Male) daily to meet current recommended daily allowances
Whether you are active or not, stretching is great way to alleviate shoulder pain. Frequent stretching increases blood flow and promotes positive muscle functionality. Following a repeated stretching regimen will help get those kinks out of your shoulders as well as improving your flexibility and posture, which will in turn help with creating less shoulder pain in the long run. If exercising, make sure to dynamic stretch before workouts to warm up muscles to the stress they are about to endure. Dynamic stretching uses momentum and movement, while static stretching promotes flexibility and muscle lengthening. Static stretching is great as a post workout routine, or even as a nightly routine.
Stretches to try…
Shoulder Rolls, in a aligned postures roll shoulders up high and through down backwards, make sure to keep a comfortable breathing pattern and exhale on release, do this as many times as see fit(Usually 10-20 range), then reverse the motion to get a deep stretch on front muscles of the shoulders.
Arm Circles, standing straight, swing your arms one a time or in a controlled circular motion. Front to back, as well as back to front
Wall stretch, standing up place your arms on a nearby flat wall so that your arms are a little higher than a 90 degree angle, if you are not feeling a deep stretch keep your arms as they are and slowly try to lower you torso will keep shoulders in position
Arm cross, bring one arm across your chest in an east west direction, with your other on the outside at a 90 degree angle hold up and push in right below to elbow, should feel a very deep stretch in your shoulder as well as triceps.
3.Avoid Sleeping On Your Side
Are you a side sleeper? Chances are yes, in fact statistics show most of us sleep on our sides even though it might not be the best option for our shoulders and backs. A common problem side sleepers have is rotator cuff tendonitis, this aliment caused by the disproportionate amount of weight traveling through the shoulders at night is a main factor in shoulder pain we often overlook. Add to that due to partner or personal preference we tend to sleep on the same shoulder night after night, leading to immense stress and tears on the muscle. An effort we can take to eliminate our shoulder pain is to break this habit and try sleeping straight on our backs, which is a proven superior method of sleeping because of its evenly distributive body weight properties as well as the ability to maintain proper posture and alignment. If this method does not work for you try switching shoulders, or purchasing a shoulder support pillow system to help relieve pressure on the shoulder alone.
Massages are a great way of pain in any part of the body, but are especially helpful in the shoulders. If you can set up an appointment with a trusted local massage clinic to help with this issue. Even better if willing, ask your partners or friend to help with the problem, be sure they have some knowledge of what they are doing and that you communicate you pain tolerance, the shoulder is a delicate part of the body containing many bones and tendons and needs to be treated with much care. A massage that carries over into the back and neck muscles will help with shoulder pain because of their connection, if time allows make sure these muscles are treated as well.
Tip: Because of the strength of most shoulders a little more pressure is needed to reach the muscle tendons, like previously stated make sure you deal with someone experienced, or a quick learner. Never put direct pressure on the bone and communicate your degree of pain tolerance. Swedish massage technique would be recommended.
5.Compress Shoulder: Hot And Cold
Temperature compression is a great way to quickly treat an area giving you pain, the shoulders are no exception. The symptoms you are exuding will help you decide if you need a hot or cold compress.
Hot: If you are feeling poor circulation in the shoulders or numbness, it is likely you need a hot compress. Hot compresses increase blood flow in the area.
- With heating pads be sure not to apply directly to skin, can lead to skin and nerve damage
- Never use hot compress in first 2 days after an injury
Cold: if your shoulders feel swollen or inflamed it is more likely you would benefit from a cold compress. Compresses help numb the affected area, reducing inflammation and internal bleeding and swelling if injured.
- Can be used directly after an injury
- Great for tendonitis
- Leaving ice, or poorly insulated ice pack on sick for too long can lead to frostbite
6.Take An Epsom Salt Bath
A common way to get rid of nagging pains and aches for ages, the Epsom salt bath. Although not scientifically proven, many people including myself swear by them. The theory is that the magnesium sulfate is broken down in water, and the compounds enter in your skin through this way.
Taking a 20 to 30 min bath with Epsom salt will help relax your muscles as well as bring positive blood flow to the area similar to a hot compress. One key thing to note hear is the positioning you are in while taking this bath. We are so accustomed to using our shoulders for everything that while every other portion of our body is relaxed, the shoulders are still supporting the body.
Make sure you are in a positioning where the shoulders are submerged as much as possible, and the muscles are not being used for support. If this is difficult to obtain look into getting a spa bath pillow to help support yourself while you relax.
Follow these guidelines are give your shoulders the freedom and relaxation they deserve …………